From LPTRunner Eric Beaver...
This week for the Wed run I brought homemade energy bars - Several people asked me to post the recipe for on the website - I adapted this from a recipe I found on the Trailrunner website.
So, for what it's worth:
Erik's Real Easy (Real Food) DIY Energy Bars
3 cups rolled oats
1 cup honey
1/2 cup smooth peanut butter
1 cup raisins, coursely chopped
1 tsp salt
Heat the honey, peanut butter, salt and raisins over medium low heat in a pot big enough to accomodate the oats. Stir occasionally until well blended and liquid. Remove from heat, add the oats, and stir until well blended. Press into an 8X8 baking dish lined with wax paper. Let cool. Cut into 16 bars.
Nutrition Info:
Calories 199
Fat 5 g
Cholestrol 0 mg
Sodium 185 mg
Potassium 142 mg
Total Carbohydrate 37 g
Fiber 2.4 g
Sugars 24 g
Protein 4.3
Erik Beaver
LAPHAM PEAK TRAIL RUNNERS - Trail Ultra Running Group
Friday, March 22, 2013
Saturday, March 16, 2013
Three Days of Syllamo Update...
From Don Frichtl...
"Day 2 at Syllamo (2 more photos following). Robert was third in the 50 mile today and is sitting in third in the stage standings. Tina was fourth female in the 50k yesterday and finished strong today. Both runners have dealt with temps in the upper 80's, which has caused many others to drop. Full race report to follow."
(Don forwarded these photos of a banged-up Robert - Ugg!)
Friday, February 8, 2013
2013 John Dick Memorial 50k
February 2nd marked not only Groundhog’s Day, but also the 25th running of the Badgerland Striders winter ultra. The 2nd also happened to be Paul Gionfriddo’s birthday; he would be out on the trails celebrating his 90th!! So while Paul wasn’t planning to do the full 50k, it was great having him there, showing all of us that we should continue to stay active no matter what.
Over the years of the race, there has been one constant: the weather and trail conditions will always be different! In the week leading up to the race, southeastern Wisconsin had record high temps (60 degrees), with large amounts of rain. This melted most of the snow cover, and left large areas of standing water. By Wednesday the temps started to drop, and the rain changed over to snow. On the night before the race, another 3 inches of light, powdery snow fell.
The temps also continued to drop, with overnight lows below zero; most of race day would remain in the single digits. So we modified our standard course to keep the manned aid station by the start/finish shelter. This helped keep volunteers and runners (and fluids) from freezing solid. Out on the trail, the additional snow compressed down easily, and the running conditions weren’t too bad, but runners carrying bottles had to deal with frozen nipples and drinking slushies!
Last year we saw a big jump in runners, from the usual 70-80 to 153 starters. Numbers held steady this year, with 140+ entries and 139 starters. Thanks to the DNR for helping create more parking space, and to our great group of volunteers for handling the larger crowd with ease.
Kevin Grabowski had a solid race, leading from the start, and winning with a PR of 4:01:40. Kevin finished about 20 minutes in front of the second place runner, Mike Dietz. In the women’s division, Tina Heil ran smart, moving up steadily throughout the race and winning in 5:25:36. Tina narrowly edged out Jennifer Rolfing, who was less than 2 minutes back. Overall, we had 79 runners complete the full 50k.
While the colder temps may have chased some of the runners off the course early, many of them stayed long afterwards, enjoying the post-race spread and the warm shelter. So long in fact, that we ran out of chili for the first time ever. They also did a good job polishing off Paul’s birthday cake, along with the other goodies. All in all, it was a good start to the 2013 racing season.
Robert Wehner, RD
Thursday, December 27, 2012
New Year's FA REVISED!!!
Because
of trail conditions we are going to change the location of the FA 50 on
Saturday. We are going to run from the Mackie Shelter instead of the Nordic
Shelter. That’s the same one that we use for the John Dick Crusty 50 K (it’s on
Hwy ZZ about 0.9 miles Northeast of Hwy 67 and 0.55 miles Northeast of the
Scuppernong parking lot on the North side of the road for anyone that needs
some clarification). If you get to the stop sign you went too far).
Same start time… 7:00 AM. Also if everyone that comes could kick in a few bucks to Tom Bunk to cover rental of the shelter that would be greatly appreciated.
Same start time… 7:00 AM. Also if everyone that comes could kick in a few bucks to Tom Bunk to cover rental of the shelter that would be greatly appreciated.
Hope to
see lots of people there!
Monday, December 17, 2012
New Year's FA
LPTRunner, Tom Bunk, has announced he
will be hosting a 50K FA event on Saturday, December 29th.
Same start time… 7:00 AM. Also if everyone that comes could kick in a few bucks to Tom Bunk to cover rental of the shelter that would be greatly appreciated.
Same start time… 7:00 AM. Also if everyone that comes could kick in a few bucks to Tom Bunk to cover rental of the shelter that would be greatly appreciated.
Everyone is welcome - Hope to see lots of people out there - Should be a great
way to close out 2012!
Tuesday, December 11, 2012
Hellgate 2012!
Race Report from LPTRunner, Jodie Taylor...
OMFG! Now that was pure torture. I am a proud Hellgate 2012 finisher of the “Baby” year. Last year, Horton called it the “Sissy” year because the weather was relatively nice, freezing temps at night with 40s-50s during the day. This year I heard him calling it the “Baby” year. I could not have prayed for better weather. 40s at night and 60s by afternoon, although it did feel a little warm mid-day. Shorts and short sleeves were definitely the proper attire the whole race. Also, to make it even “babier” there was no infamous river crossing at mile 4, just a little creek, where I barely got my shoes wet. However, despite all of the easier conditions, in no way did it offset the difficulty of the course itself.
The 1st four miles are smooth and runnable. They make you think, “I can do this…” Then the climbing starts…and never stops. It goes on and on and on and on…because it’s sometime around 1am, it’s dark and all you can see is either right in front of your where your headlamp lights the way or where you still have to go by looking at the trail of headlamps ahead you up the mountain. It looks awesome until it registers in your brain, “What?! I have to go all the way up there?!” I don’t know how else I could have prepared for those 1st 13 miles other than to hop on a treadmill, set it on the highest incline setting and run for 3 hours non-stop or else just move to the mountains. When I did reach “runnable” sections, I floored it because I knew I needed to make up a lot of lost time. I’m soooo slow on uphills.
However, I could only run for so long until the trail would suddenly turn into treacherous single track with GIANT loose rocks covered by leaves in the dark. I do NOT know how people (like Robert) run over these rocks as if they were pebbles. Last year when I was crewing, every time I saw Marcel at an aid station, he always had something crazy to tell me about the trail, words and pictures still don’t do it justice. He would say, “Jodie, OMG, the rocks are giant!” “Jodie, you would not believe what’s in there!” “Jodie, OMG! The hills!” “Jodie, OMG, they weren’t kidding when they called it the FOREVER Section!” Now I painfully know what he was talking about.
Jose and I caught up to each other and ended up running the majority of the race together. Our strategy naturally fell into place. I led the pace on the downhillls, he led the pace on the uphills and whomever was in front at the time was the lucky one who got to lead us through the scary giant leaf covered rock sections. I really really really did not want to mess up my ankles at this race. I would not have been able to keep trying like I did at Big Horn.
Let me tell you, I have never cursed so much during a race as I did at Hellgate!
During the latter half of the race, we got to see Jeff and Lynn Mallach at the aid stations. It was great to have their support, especially when we were becoming very tired. They really boosted our moral and got us moving along.
I will say, I did start doubting myself during the Forever Section, the 2nd last section of the race. Time felt like it was ticking faster and I felt like I was moving slower and slower.
When we reached the last aid station, we had 1 hour and 55 min left to “run” six miles. Sure, no problem…except the 1st three are all uphill. We have to climb up the mountain to get to the other side. I told myself, I had to get to the top in 45 min and “drop the hammer” at the top, this is where Coach Robert told us we need to drop the hammer and pass everyone to the finish line. I knew the last 3 miles were very runnable (I remembered Marcel telling me he was running 7min miles down the mountain), but the question was would my legs still be able to carry me? Usually at the end of races, my legs won’t do what I tell them. I’ve never “dropped the hammer” in an ultra. In fact, I must like to hold onto the hammer(s) because I’m so slow and tired by the end.
When Jose and I reached the top, we did just that and flew to the bottom, passing everyone that passed us on the uphill. It felt great to run! Seriously, it did.
Jose still had a little more to give, he made it across the finishline and I followed suit. We received our congrats from Horton, and our awesome Patagonia Hellgate 2012 100k++ finishers nano-fleece running hoodies and drymax socks. It was perfection! I finished somewhere close to last place, but I don’t care, I’m soooo happy and relieved I finished under the cut off time!
And a BIG CONGRATULATIONS to Robert, who came in 10th place overall and shaved a whole hour off of is best time! Amazing! At dinner before the race, he said he wanted to PR but he was also contemplating trying to shave off 30 min to finish under 13 hours. He totaled all of his best splits and found that he would make it under 13 hours if he ran is best the whole race. Well, he did better than that! He must know the secret, the secret, the secret…Amazing job! Congrats to Jose, it was great to run with him again and or shall I say to experience the self-inflicted pain together. Angela is the toughest! Jose and I thought we had colds, but Angela, she bested us and came down with the worst cold ever and still ran more than half of the race!
Hellgate 2012 the baby year, that’s just fine with me!
OMFG! Now that was pure torture. I am a proud Hellgate 2012 finisher of the “Baby” year. Last year, Horton called it the “Sissy” year because the weather was relatively nice, freezing temps at night with 40s-50s during the day. This year I heard him calling it the “Baby” year. I could not have prayed for better weather. 40s at night and 60s by afternoon, although it did feel a little warm mid-day. Shorts and short sleeves were definitely the proper attire the whole race. Also, to make it even “babier” there was no infamous river crossing at mile 4, just a little creek, where I barely got my shoes wet. However, despite all of the easier conditions, in no way did it offset the difficulty of the course itself.
The 1st four miles are smooth and runnable. They make you think, “I can do this…” Then the climbing starts…and never stops. It goes on and on and on and on…because it’s sometime around 1am, it’s dark and all you can see is either right in front of your where your headlamp lights the way or where you still have to go by looking at the trail of headlamps ahead you up the mountain. It looks awesome until it registers in your brain, “What?! I have to go all the way up there?!” I don’t know how else I could have prepared for those 1st 13 miles other than to hop on a treadmill, set it on the highest incline setting and run for 3 hours non-stop or else just move to the mountains. When I did reach “runnable” sections, I floored it because I knew I needed to make up a lot of lost time. I’m soooo slow on uphills.
However, I could only run for so long until the trail would suddenly turn into treacherous single track with GIANT loose rocks covered by leaves in the dark. I do NOT know how people (like Robert) run over these rocks as if they were pebbles. Last year when I was crewing, every time I saw Marcel at an aid station, he always had something crazy to tell me about the trail, words and pictures still don’t do it justice. He would say, “Jodie, OMG, the rocks are giant!” “Jodie, you would not believe what’s in there!” “Jodie, OMG! The hills!” “Jodie, OMG, they weren’t kidding when they called it the FOREVER Section!” Now I painfully know what he was talking about.
Jose and I caught up to each other and ended up running the majority of the race together. Our strategy naturally fell into place. I led the pace on the downhillls, he led the pace on the uphills and whomever was in front at the time was the lucky one who got to lead us through the scary giant leaf covered rock sections. I really really really did not want to mess up my ankles at this race. I would not have been able to keep trying like I did at Big Horn.
Let me tell you, I have never cursed so much during a race as I did at Hellgate!
During the latter half of the race, we got to see Jeff and Lynn Mallach at the aid stations. It was great to have their support, especially when we were becoming very tired. They really boosted our moral and got us moving along.
I will say, I did start doubting myself during the Forever Section, the 2nd last section of the race. Time felt like it was ticking faster and I felt like I was moving slower and slower.
When we reached the last aid station, we had 1 hour and 55 min left to “run” six miles. Sure, no problem…except the 1st three are all uphill. We have to climb up the mountain to get to the other side. I told myself, I had to get to the top in 45 min and “drop the hammer” at the top, this is where Coach Robert told us we need to drop the hammer and pass everyone to the finish line. I knew the last 3 miles were very runnable (I remembered Marcel telling me he was running 7min miles down the mountain), but the question was would my legs still be able to carry me? Usually at the end of races, my legs won’t do what I tell them. I’ve never “dropped the hammer” in an ultra. In fact, I must like to hold onto the hammer(s) because I’m so slow and tired by the end.
When Jose and I reached the top, we did just that and flew to the bottom, passing everyone that passed us on the uphill. It felt great to run! Seriously, it did.
Jose still had a little more to give, he made it across the finishline and I followed suit. We received our congrats from Horton, and our awesome Patagonia Hellgate 2012 100k++ finishers nano-fleece running hoodies and drymax socks. It was perfection! I finished somewhere close to last place, but I don’t care, I’m soooo happy and relieved I finished under the cut off time!
And a BIG CONGRATULATIONS to Robert, who came in 10th place overall and shaved a whole hour off of is best time! Amazing! At dinner before the race, he said he wanted to PR but he was also contemplating trying to shave off 30 min to finish under 13 hours. He totaled all of his best splits and found that he would make it under 13 hours if he ran is best the whole race. Well, he did better than that! He must know the secret, the secret, the secret…Amazing job! Congrats to Jose, it was great to run with him again and or shall I say to experience the self-inflicted pain together. Angela is the toughest! Jose and I thought we had colds, but Angela, she bested us and came down with the worst cold ever and still ran more than half of the race!
Hellgate 2012 the baby year, that’s just fine with me!
Monday, November 26, 2012
A Wild Hair?!?!
Race Report from LPTRunner Troy Malinowski...
As this past Friday approached, I was looking at my training schedule of twenty-five miles and wondering where to run. The temperatures were supposes to be mild and I had a wild hair to use an event to get the miles in.
I searched the web and found the Tejas Trails WILD HARE trail runs scheduled and race day registration available. The event host 10K, 25K, 50K and 50M. I have heard that Joe puts on some good events, to include Bandera.
So, Saturday morning, I awoke early and still had the wild hair and drove two hours to the ranch in Warda. I was surprised when registration was inside someone’s kitchen and various runners awaiting the start sitting watching TV in the living room. I registered for the 50K, while contemplating the 50 mile.
Upon pre-race announcements, we learned the course was approximately a 7.8 mile loop. So we would be running four loops. At this time, the temperature was thirty-eight degrees and I was shivering in my shorts and short sleeve tech shirt, while many others looked to be wearing long johns. I believed a PR was possible, so I set up to pace for it.
At 0700, we were off. The first quarter mile was pasture into the woods on flat and sandy single-track to serpentine for the next three miles to the aid station. We were constantly running near someone on another portion of the trail, making it actually hard to know where you were later in the race. After the aid station, we ran through another portion of the pasture for about three quarters of a mile into a small gully winding a bit as we funneled into the corner of a field. The 10K runners continued directly back into the woods. We ran around the edge of the field, passing an operating oil rig and some tree lines before reentering the woods. This is where the most technical portion of the run began. During the next mile, we ran across wooden bridges, one curved along edge of gully into a steep and narrow climb. The climb was called the “Carpet Run”, as for the next two hundred yards, nearly straight up, was lined with carpet for traction and erosion prevention. And periodically small fifty yard patches of carpet spans thereafter. If you ever rode the wooden “Viper” roller coaster at Six Flags – Great America, this is what this portion was like. After leaving the coaster, we ran through camp ground area, field and into the barn prior to reaching the start/finish line to complete the loop.
At this time, I found that I was approximately seven minutes ahead of pace, so I slowed a bit to relax legs, which were feeling tight in the cool temperatures. I found my pace and was enjoying the run.
On Loop two, I ran front serpentine, through field and into gully pretty much alone, only seeing others on other trails, aid station or afar in field. About this time, I ran up on another runner and started talking to her as we climbed a hill. We continued to talk and proceeded into the Roller Coaster. As we came into view of the Barn, I found that I was about fifteen minutes ahead of pace. And then suddenly realized I DIDN’T PASS THE OIL RIG!! I missed the turn into the field.
What do I do now?? Run back and rerun the field? Continue running?
I continued running and tried to figure out. As I started third loop, I had a 50 Miler come up on me and set a good pace. We talked and he commented, “Just run the loop in the field twice as the trails intersect in the corner”, which I did. But mentally that hurt my run, as I was actually behind pace because of the missed loop and the sun was rising and heating up the air.
As I finished the third loop, I was about ten minutes behind pace and tried to push it. But thighs didn’t want to be pushed. I continued at a steady pace and finished strong, posting my second best 50K to date.
Joe and Tejas Trails put on a well organized event. A nice family like race, with many spectators and an enjoyable time.
I searched the web and found the Tejas Trails WILD HARE trail runs scheduled and race day registration available. The event host 10K, 25K, 50K and 50M. I have heard that Joe puts on some good events, to include Bandera.
So, Saturday morning, I awoke early and still had the wild hair and drove two hours to the ranch in Warda. I was surprised when registration was inside someone’s kitchen and various runners awaiting the start sitting watching TV in the living room. I registered for the 50K, while contemplating the 50 mile.
Upon pre-race announcements, we learned the course was approximately a 7.8 mile loop. So we would be running four loops. At this time, the temperature was thirty-eight degrees and I was shivering in my shorts and short sleeve tech shirt, while many others looked to be wearing long johns. I believed a PR was possible, so I set up to pace for it.
At 0700, we were off. The first quarter mile was pasture into the woods on flat and sandy single-track to serpentine for the next three miles to the aid station. We were constantly running near someone on another portion of the trail, making it actually hard to know where you were later in the race. After the aid station, we ran through another portion of the pasture for about three quarters of a mile into a small gully winding a bit as we funneled into the corner of a field. The 10K runners continued directly back into the woods. We ran around the edge of the field, passing an operating oil rig and some tree lines before reentering the woods. This is where the most technical portion of the run began. During the next mile, we ran across wooden bridges, one curved along edge of gully into a steep and narrow climb. The climb was called the “Carpet Run”, as for the next two hundred yards, nearly straight up, was lined with carpet for traction and erosion prevention. And periodically small fifty yard patches of carpet spans thereafter. If you ever rode the wooden “Viper” roller coaster at Six Flags – Great America, this is what this portion was like. After leaving the coaster, we ran through camp ground area, field and into the barn prior to reaching the start/finish line to complete the loop.
At this time, I found that I was approximately seven minutes ahead of pace, so I slowed a bit to relax legs, which were feeling tight in the cool temperatures. I found my pace and was enjoying the run.
On Loop two, I ran front serpentine, through field and into gully pretty much alone, only seeing others on other trails, aid station or afar in field. About this time, I ran up on another runner and started talking to her as we climbed a hill. We continued to talk and proceeded into the Roller Coaster. As we came into view of the Barn, I found that I was about fifteen minutes ahead of pace. And then suddenly realized I DIDN’T PASS THE OIL RIG!! I missed the turn into the field.
What do I do now?? Run back and rerun the field? Continue running?
I continued running and tried to figure out. As I started third loop, I had a 50 Miler come up on me and set a good pace. We talked and he commented, “Just run the loop in the field twice as the trails intersect in the corner”, which I did. But mentally that hurt my run, as I was actually behind pace because of the missed loop and the sun was rising and heating up the air.
As I finished the third loop, I was about ten minutes behind pace and tried to push it. But thighs didn’t want to be pushed. I continued at a steady pace and finished strong, posting my second best 50K to date.
Joe and Tejas Trails put on a well organized event. A nice family like race, with many spectators and an enjoyable time.
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